Enter your current weight, goal weight, and daily calorie deficit to get a realistic timeline and weekly milestones for reaching your goal.
Calculate Timeline ↓One kilogram of body fat contains approximately 7700 kcal of stored energy. To lose 1 kg, you need to create a total calorie deficit of 7700 kcal.
Research shows losing 0.5–1% of body weight per week minimises muscle loss. For an 80 kg person this is 0.4–0.8 kg per week — achievable with a 400–800 kcal daily deficit.
In the first 1–2 weeks, weight loss is often faster due to water weight reduction. After that, results settle to the expected rate. Expect some weeks with no change — this is normal.
The 7700 kcal-per-kg rule is a useful planning tool, but real-world weight loss is rarely perfectly linear. As you lose weight, your TDEE decreases too (a lighter body burns fewer calories), which means the same calorie deficit produces a slightly smaller weekly loss over time unless you periodically recalculate your TDEE. This calculator assumes a fixed deficit throughout, so treat the timeline as a reasonable estimate that will need adjusting every few weeks based on actual progress.
Water retention, hormonal cycles, sodium intake, and how much glycogen is stored in your muscles all cause day-to-day and week-to-week scale fluctuations that have nothing to do with actual fat loss — this is why weekly averages, not single weigh-ins, are the more reliable way to track progress. If your TDEE estimate itself is off (which is common, since all formulas carry roughly 10% error), your actual timeline will differ from this projection — recalibrate using your real-world results after 2-3 weeks rather than trusting the initial number blindly.